Tantra is way of obtaining enlightenment through pleasure. This is something that can be done by yourself, however, it is heightened when done with a partner. Tantra is really all about finding pleasure through your senses. The practice of Tantra is allowing yourself to really feel, and enjoy all the pleasure the different senses bring you. …

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I have never done any Kriyas before taking this course. With that said I am definitely in the “this is miserable and so hard” stage of Kriya experience. I found this module really difficult not only physically but mentally as well. The first thing I noticed with Kriyas is that there is so much going on. With engaging the Mula Bandha and…

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After doing the bed yoga module, I found that I really liked it. I found it very relaxing and enjoyable. However, I am not surprised to find that I like it because I have been doing meditation before bed for the last 5-6 months to help me sleep. In addition, there have been times where I have done a few stretches in bed before laying down…

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Pigeon Pose

Pigeon is a pose that can be adapted or modified for many different special cases. Three common special cases during pigeon are hips, back and knee pain. Some common modifications that could work for all three special cases are a cushion or block under the hip that is extended back, reduce the range the individual leans…

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The recipe that intrigued me the most was the raw/low carb Mediterranean wraps. I usually really enjoy different wraps and have never had one with swiss chard as the wrap. I have had them where there is romaine lettuce but never swiss chard so I was very interested in what it would taste like.

I only made one because the swiss chard leaves…

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After completing all the full length classes, I enjoyed the heal your back sequence the most. I felt really relaxed after and definitely felt some relief as I tend to have some tension in my middle back. I also really liked this sequence as I felt that it was planned for all levels and capabilities. I know that some people get intimidated…

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Bow Pose
Bow pose is version of back where you lay on your stomach and defy gravity by lifting your legs and chest up.
Two poses to help prepare for this pose are:1. Puppy pose – this is when you are on you hands and knees in table top position. On the exhale bring your chest to the ground while keep your hips in the air. This pose really… Read more

The seventh and final chakra is the crown chakra which is located at the top of the head. The color associated with this chakra is white. This chakra offers access to higher states of consciousness as we open to what is beyond our personal thoughts and visions.

Balancing the crown chakra is important because it allows us to connect to…

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The third chakra is the third eye chakra which and is located in the middle of the forehead, between the eyebrows. The color associated with this chakra is purple. This chakra is driven by openness and imagination.

When the third eye chakra is balanced, one will recognize as themselves and everything around them as coming from one source. …

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The fifth chakra is called Visuddha and is located in the center of the neck by the throat. The color associated with this chakra is blue. This chakra acts as the passage of energy from the lower body to the head; or in other words from the body to the mind.

The throat chakra is driven by expression and communication. When there is a block…

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The fourth chakra is the heart chakra and is called Anthata. It is located near the center of your chest near your heart and is associated with the color green. This chakra is driven by integration and transformation in one’s life. When this chakra is open, the individual will feel more love, compassion and beauty in their life. This chakra…

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The third chakra is the solar plexus which is located in the upper stomach. This chakra is also called Manipura and the color associated with it is yellow. The solar plexus chakra is characterized by the expression of will, personal power and mental abilities.

The solar plexus is mobilized when one asserts themselves in the world, whether…

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The second chakra is the sacral chakra and is called Svadhisthana. It is located just below the naval. The color associated with sacral chakra is orange. The element related with the sacral chakra is water so it really focuses on flow and flexibility. A lot of poses to clear blocked energy in the sacral chakra are slow continuous movement. …

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The root chakra is the first chakra. This chakra is located at the base of the spine and is called Muladhara. The color associated with the root chakra is red and it is all about the earth element.

Since the root chakra is related to the earth element the poses really focus on grounding into the earth. A lot of the poses will have flat…

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Plank + arm variations
Starting in table top positionInhale and lift onto to ur toes into plank position. Wrists should be under your shoulders and feet can be hip distance apart. Make sure you have tight glutes. You don’t want them up in the air or sagging down to the ground. From here go ahead and inhale and lift one arm straight out in front… Read more

The miracle morning is a great way to start your day. It’s a six part practice and you do each part for ten minutes. The six parts are:
1. Reading – you want read something for ten minutes. It can be anything but make sure it is interesting and intriguing for you to ignite the spark within you. 2. Meditation/Visualization – a good visualization… Read more

I enjoyed reading Journey to Joyful. This book is very insightful in how to improve your life in so many ways. There are some lessons that definitely resonated with my life and my teaching styles.

1. You are what you eat – this is definitely true. I have gone through times that my eating habits are great and other times where they…

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Warrior 2 variation
Explaining the breath. As you inhale you bring your hands up and then down to your shoulders (like muscle man pose) then as you exhale make the “shhhh” sound as you would in the library. While exhaling your arm are going to go straight out to your sides then around to the front. Bro a few breaths to get the hang of it. Read more

Fluid Down Dog
Starting in down dog Feel free to cycle your legs pressing back with one heel at a time. Now come back to center take an inhale and on the exhale rotate your feet out both facing one side allowing your hips to rotate with it and exhaling grounding down through your palms and pushing back. Really engage your opposite arm so you… Read more

Spinal twist
Start from a laying position
List you knee up to your chest and hug it in a little. Place your arms out to your sides in a T position. Take an inhale and on the exhale slowly bring your leg across your body, be sure to keep the opposite shoulder on the bed. Look in any direction that is comfortable for you, looking away from your… Read more

Low lunge with spinal twists
Starting in down dog Inhale and bring g your right foot forward so you are in a low lunge. Make sure you front knee isn’t going over your front foot. And your on your knee in the back. Take an inhale and on the exhale bring your left elbow to your right knee and bring twist open. Looking behind you for a deeper… Read more

Handstand by a wall
Place your hands on the ground. You don’t want them right up next to the wall but a little out. From this position take one leg in the air and kick off the ground with the other bring both legs together in the air. You can have your feet on the way or the back of your legs. Feel free to play around with leg positions to help… Read more

Sorry for the typo in the title. Should be Self Massage Yoga.

Seated side bend with neck massage
Started in easy seated position with your legs crossed. Inhale and lengthen your spine. Exhale drop your right ear to your right shoulder. Take a your right hand and gentle push down on your head to feel the nice stretch on your left side. You can place your left hand to the side or even under breath you. Or… Read more

Dolphin pose
Start in a kneeling positionGo ahead and come down on your forearms. Clasp your hands but keep your elbows shoulder length apart. On the exhale ship your hips up to the ceiling like I’m down dog. You want to be looking down in between your arms. Continue to breathe.
(After a few breaths) go and and exhale and gentle come out of it… Read more

Camel pose
Starting in an upright kneeling position Take an inhale and on the exhale the hands go to the base of the back and arch back into a modified camel pose. Inhale back up to the starting position and hands come to the front of the thighs. Continue to move through this with your breath exhaling as you back and inhaling and you come… Read more

Crow position
Start in a squatted position. Place your ands on the ground about shoulder length apart. Make sure your palms are rooted down to the ground. You can also slightly grip the mat with your fingers. Bend your elbow and place your knees on your elbows. Now start with lifting one foot off the ground and take a few breaths. Then exhale… Read more

Title should be Eyes Closed Vinyasa. Sorry I typed wrong on the initial submission

Side angle
Starting in warrior 2. Go ahead and shift toward your front leg. Keep your back straight arms parallel to the floor, only shift your upper body forward. On your next exhale bring your front arm to you calf or ankle and your other arm up to the sky. Make sure to keep a straight alignment and you want your base arm close to your body.… Read more

Bridge pose
Start in a laying down position Bend your knees so your feet are flat on the ground. Let’s should be hip width apart. On your next inhale lift your hips up so you are coming on your shoulder blades. If you would like claps your hands together and rotate your shoulders under. If this is too much leave your arms by your sides. Now try… Read more

Boat Pose
Started in a seated position
Gentle roll back a little so you are on your glutes. Inhale lift your legs. Arms can be at heart center, straight by your legs or even up above your head. Continue to breath. This can be used with or without a mantra. But if you are going to use a mantra be sure to speak it out loud as it will encourage you… Read more

Airplane pose
Starting in a high lungeNext inhale leaned forward towards your front leg, exhale your arms behind you. When you are ready, inhale lift your back leg off the ground while straightening your front leg. Arms can be at heart center, back in airplane or above your head. Be sure to focus on something in front of you that doesn’t move.… Read more

Standing Wind Release – 1 variation
Start in a standing position Plant one foot down on the mat. Bring the other foot up, crossing over your leg above your knee. If this is too much you can cross at your shin or even your ankle, just don’t cross at your knee. Find your balance. Inhale raise your leg and exhale lower. Hands can be at heart center,… Read more

Rabbit pose
Begin table top position. Take an inhale and on the exhale go down to your elbows and clasp your hands together. Place the top of your head down to the mat in between your hands. Now slowly walk your knees towards your chest so that your back is rounded. You can leave your hands clasped around your head or you can reach them… Read more

Lizard Lunge
Starting in table top. On your next inhale bring one foot forward in between your hands into a low lunge. Make sure your front knee doesn’t go over you ankle. Now place your hands on the inside of the foot and either just angle your toes to a 45 degree angle or walk your foot out towards the edge of the mat. If you would like to stay… Read more

Half Split
Starting in tableOn your next inhale go ahead and bring one leg forward so your knee is between your hands. Then exhale and push your hips back and straighten you front leg. Now lean into your leg and grab the foot if you can. If not you can place your hands on your thighs or grab your calf or use a towel/strap around your foot… Read more

Spinal twists
Start standing.
Go ahead and walk your feet out a little farther than hip distance. Have your feet angled out at about a 45 degree angle. Take an inhale and on the exhale sink you hips down so your legs are bent. Make sure your knees don’t go over your ankles and are angled out. Knees should be going the same direction as the… Read more

Plank and Hot Lizards
Starting in plank you going to tap your shoulder with the opposite hand and the switch. These are called hot lizards. As you do it alternate sides and be sure to maintain a good plank with tight glutes. Let’s begin – ten breaths. Exhale, exhale, exhale, exhale, exhale, exhale, exhale, exhale, exhale, exhale, exhale, back… Read more

Tree Pose
While standingPlant one foot on the ground. Open the other hip and place your foot along your base leg. Ideally we would like to have our foot up by our thigh but if that is too much you can go along your calf or even have your big toe touching the ground. As long as you are pressing against your knee cap. Take a deep breath and on… Read more

Reverse Dancing Warrior (I have heard it called Reverse Warrior also)
Starting in warrior 1. On your next inhale open up to warrior 2. Your front foot is facing the top of the mat and your back foot is facing the long side of your mat or at a 45 degree angle. Your heal of your front foot should align with you arch of the the back foot. Lunging… Read more

Thread the needle position
Starting on all fours in table top position.
Inhale your right arm up. Exhale weave it under your other arm, placing your shoulder on the ground and looking under your top arm. You can engage your top arm keeping it straight or you can clasp your hands together making sure your arms are straight. Really take deep… Read more

10 Breaths to Bliss
While seated. “Find a comfortable position. I recommend butterfly or cross legged. Hands on our knees. We are going to inhale lift out of our hips… and exhale round over. Eyes can be open or closed. Again, inhale lift…exhale round. 8 more. Inhale… exhale…. Continue with that. If you start feel dizzy return to normal… Read more

Pigeon
Starting on all four in table top position. On your next inhale bring your first leg up sideways or at an angle. Then exhale your back leg backwards as if you were doing the splits. You now have options. You can stay upright, you can go down on your elbows or you can go all the way down. Do what is right for you. Really focus on… Read more

@dashama I was watching one of the introduction videos and you mentioned that there are two books we should order from Amazon. Can you tell me the names of them again or the links to the ones we should order.Thanks so much!

Cobra Pose
Starting in a plank. Inhale up here. And on your next exhale slowly lower yourself down to the ground. Inhale up to cobra lifting your chest up to the ceiling. Make sure to keep your shoulders relaxed and away from your ears. Next exhale lower back to the ground. Curl your toes under and Inhale back up to a strong plank… continue on… Read more

Lower lunge with variations
Beginning from table top or down dog. On your next inhale bring your left leg forward into a low lunge position. Make sure your front knee doesn’t go past your ankle, and if it does walk the front foot forward. Make sure you are on your back knee, not you toes. With your hands on the ground by your front door go… Read more

My name is Emilie. My husband and I are currently living in San Antonio Texas. I am going to be one of the Health Coaches at Flow State Yoga so I’m taking this course as my training for that and to expand my knowledge on yoga. I am already a certified fitness instructor. I have taught yoga for 2.5 years at two different YMCAs – one in North… Read more